Sprint Triathlon Swim Plan - 10 weeks

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

A training plan written for novice or intermediate athletes aiming to improve their swim leg of triathlon.
The plan is made up of 20 swim sessions.
These sessions are written as for Sprint Triathlon Training - they can, of course be used for someone wanting to train for swimming.
The sessions should form part of a balanced triathlon training program.

Sample Day 1
1:00:00
2400m
PS1

Warm Up:
500m – Easy swim (every 4th Length a different stroke
10x 50m – 25m drill (single arm) 25m swim (stroke count) off 10secs rest
Main Set:
4x 100m – 25m 3 left arm / 3 right arm swim the rest of the length 10secs rest
2x 200m – 25m drill (catch up) 25m swim off 20secs rest
4x 100m – off 15secs rest
Cooldown:
200m easy swim alt F/c and something else.

Sample Day 4
1:00:00
2400m
PS2

Warm Up:
500m – Easy swim (every 4th Length Drill)
400m – Easy swim (every 4th Length a different stroke)
300m Easy swim (50m Drill; 50m F/c)
200m – Easy swim (25m Catch Up Drill; 25m 3L / 3R Arm Drill; 50m F/c swim)
100m – Easy swim
Main Set:
10x 50m F/c swim off 10secs rest
200m F/c swim
Cooldown:
200m easy swim alt F/c and something else.

Sample Day 9
1:00:00
2400m
PS3

Warm Up:
500m – Easy swim (every 4th Length backstroke or breaststroke)
10x 50m – 25m drill (single arm) 25m swim (stroke count) off 15secs rest
Main Set:
4x 100m – GOOD PACE 15secs rest
2x 200m – Swim off 30secs rest
4x 100m – F/c swim off off 15secs rest
Cooldown:
200m easy swim alt F/c and something else.

Sample Day 12
1:00:00
2600m
PS4

Warm Up:
500m – Easy swim (every 4th Length F/c Drill)
10x 50m – 25m drill (single arm) 25m swim off 10secs rest
Main Set:
5x 100m – good pace off 15secs rest
2x 200m – 25m drill (catch up) 25m swim off 45secs rest
5x 100m – Swim F/c off 10secs rest
Cooldown:
200m easy swim alt F/c and something else.

Sample Day 14
0:45:00
PS - BENCHMARK TEST

Warm up
500m relaxed swim as 50m swim / 25m single arm / 25m 6-3-6 Drill
10x 50m as 25m swim / 25m head-up
TEST SET:
4x 100m with 15sec recovery
400m MAX SUSTAINABLE EFFORT - RECORD TIME
Cooldown:
200m EASY relaxed swim

Sample Day 17
1:00:00
2300m
PS5

Warm Up (continuous):
500m – Easy swim (every 4th Length Drill)
Main Set:
8x 200m Frontcrawl with 15secs rest in-between as:
Nos: 1,2,3 SWIM; 4,5 PULL; 6,7,8 SWIM
Cooldown:
200m easy swim alt F/c and something else.

Sample Day 22
1:00:00
2000m
PS6

Warm Up:
500m – Easy swim (every 4th Length F/c Drill)
Main Set:
400m swim off 30sec – easy relaxed swim
300m off 20sec – every 4th length drill
200m off 15sec – 50m drill (25m catch up / 25m single arm) / 50m swim (repeat)
100m – 4x25m doggy paddle off 10sec
6x 50m FAST off 10sec
Cooldown:
200m easy swim alt F/c and something else.

Paul Jones
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F4L Triathlon & Endurance Coaching

Online triathlon & IRONMAN coaching with a professional, accredited Triathlon Coach with 15 years experience.

I am driven by empowering athletes to achieve their sporting challenges. I cater for triathletes aiming to better their performance in Ironman, 70.3 or ITU World Age Group Championships.

Combined with athlete feedback, support and video feedback via email or phone I work with every athlete individually to provide a training program that suits their individual needs and goals.